The hearty and heart-healthy main-meal soup is flavorful but easy to make. Ingredients
For broth:
4 oz shiitake mushroom stems, rinsed (remove caps and set aside) (or substitute dried shiitake mushrooms)
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp ginger, minced
1 stalk lemongrass, crushed (or the zest from 1 lemon: Use a peeler to grate a thin layer of skin off a lemon)
1 Tbsp ground coriander
4C low-sodium beef broth
1 Tbsp
lite soy sauce For meat and vegetables:
1 bag (12 oz) frozen vegetable stir-fry
4 oz shiitake mushrooms caps, rinsed and quartered
8 oz udon or soba noodles (or substitute angel hair pasta), cooked
1 lb lean beef top sirloin, sliced very thin
4 oz firm silken tofu, diced
1⁄4C scallions (green onions), rinsed and sliced thin Instructions
1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes). Set aside until step 4.
2. Combine all ingredients for broth, except soy sauce, in a medium-sized pot or saucepan. Bring to a boil over high heat, then lower heat and simmer for 15 minutes.
3. Strain the broth through a fine wire colander, and discard the solid parts. Season to taste with soy sauce.
4. To finish the soup, bring the broth back to a boil. Add the thawed vegetable stir-fry mix and mushroom caps, and simmer for 1 minute.
5. Add the noodles and continue to simmer for another minute.
6. Add the beef and continue to simmer for about 5 minutes or until the beef is slightly pink to brown (to a minimum internal temperature of 145 °F).
7. Add tofu and scallions, and simmer 1–2 minutes until heated through.
8. Serve immediately in 1-cup portions Makes four 1-cup servings
Nutritional Information: 325 calories; 8g fat; 3g sat fat; 52mg cholesterol; 285mg sodium; 4g fiber; 36g protein; 28g carbohydrates; 882mg potassium From the US Department of Health and Human Services